Rashan Twist

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Mai ɗakunan lafiya
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Rashan Twist

Twist na Rasha babban motsa jiki ne wanda ke kaiwa tsokoki na ciki, jijiyoyi, da ƙananan baya, yana haɓaka ƙarfi da kwanciyar hankali gabaɗaya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi bisa ga matakan dacewa da mutum. Mutane na iya so su haɗa Rasha Twists a cikin ayyukan motsa jiki don inganta daidaito, matsayi, da wasan motsa jiki, da kuma rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Rashan Twist

• Riƙe hannunka a gabanka kuma ka ja cikinka da ƙarfi, sannan ka ɗaga ƙafafunka daga ƙasa, ketare su a idon sawu da daidaitawa akan gindinka.
• Mayar da jigon ku zuwa dama kuma ku taɓa gwiwar gwiwar dama zuwa ƙasa kusa da jikin ku.
• Na gaba, karkatar da gangar jikin ku zuwa gefe kishiyar kuma ku taɓa gwiwar gwiwar hagu zuwa ƙasa.
• Ci gaba da canza ɓangarorin, yin motsa jiki na ƙayyadadden lokaci ko don takamaiman adadin maimaitawa.

Lajin Don yi Rashan Twist

• ** Shiga Mahimmancin ku ***: Twist na Rasha babban motsa jiki ne, don haka yana da mahimmanci a aiwatar da ainihin ku cikin motsi. Kuskure na yau da kullun shine yin amfani da hannayenku don haifar da karkatarwa, amma wannan zai rage tasirin motsa jiki akan ainihin ku. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don karkatar da jikin ku daga gefe zuwa gefe.
• **Motsin Sarrafa**: Lokacin yin murguɗin Rasha, yana da mahimmanci a yi amfani da ƙungiyoyi masu sarrafawa, da gangan. Ka guje wa kuskuren yin gaggawar motsa jiki ko yin amfani da hanzari don yin motsi daga gefe zuwa gefe, saboda wannan zai iya haifar da rauni kuma yana rage tasirin motsa jiki.
• ** Numfashi

Rashan Twist Tambayoyin Masu Nuna

Shi beginners za su iya Rashan Twist?

Ee, masu farawa tabbas za su iya yin motsa jiki na Twist na Rasha. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi ko ma babu nauyi gaba ɗaya har sai kun sami motsin ƙasa daidai. Kamar kowane sabon motsa jiki, fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfin ku da jimiri suka inganta. Hakanan yana da fa'ida don samun mai horar da motsa jiki ko ƙwararriyar jagora da farko don tabbatar da cewa kuna yin motsa jiki daidai kuma ku guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Rashan Twist?

• Ƙwaƙwalwar Rashanci: Wannan sigar tana buƙatar ka ɗaga ƙafafunka daga ƙasa yayin jujjuyawar, wanda ke ƙara haɓakar ƙananan ku.
• Rashan Twist tare da Resistance Band: A cikin wannan bambancin, kuna amfani da maƙallan juriya da aka haɗe zuwa madaidaicin wuri, wanda ke taimakawa wajen ƙara ƙarin juriya da ƙalubalen motsa jiki.
• Rashan Twist tare da Kwallon motsa jiki: Maimakon zama a ƙasa, za ku zauna a kan ƙwallon motsa jiki, wanda ke taimakawa wajen shigar da tsokoki da yawa da kuma inganta daidaituwa.
• Half-Get-Up Rashan Twist: Wannan wani nau'i ne na jujjuyawar Rashanci da rabi-tashi, inda za ku karkatar da jikin ku sannan ku daga jikinku na sama daga ƙasa, wanda ke aiki duka biyun sassan jikin ku da na sama.

Me suna da abin da ya sanya ɗaukehawa ga Rashan Twist?

• Bicycle Crunches: Bicycle Crunches suna aiki tare tare da Rashan Twists yayin da dukansu biyu suka mayar da hankali kan obliques da dubura abdominis, inganta ƙarfin ciki gaba ɗaya da juriya.
• Masu hawan dutse: Kamar masu juyayi na Rasha, Masu hawan dutse sune cikakken motsa jiki wanda ke ƙarfafa ainihin jiki kuma yana inganta ƙarfin zuciya, yana sa jiki ya fi ƙarfin yin motsa jiki mai tsanani kamar Rasha Twists.